10am CLASS ONLY

Taking a trip back in time, for the next few days we are heading back to 2008/2009 the year MaD started to CrossFit and affiliated. We will be performing workouts posted on CrossFit.com over the same period with some minor modifications.

For today “Fight Gone Bad”

Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35/25 kg (Reps)
Box Jump, 20″ box (Reps)
Push-press, 35/25 kg (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Have a safe and fun New Years. Thanks for a great 2012. Looking forward to more fun and games in 2013.